CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)500m ROW, 600m AB 2 RDS NFT 10 firehydrant circles 10 walkIng lunges 10 cossack squat 10 samson stretch 10 squatsSTRENGTHBack Squat (7x2@90%of 1RM)MetconMetcon (AMRAP - Reps)4 RDS for...

CrossFit Nauset - CrossFitTeam WODView Public WhiteboardWarm-upWARM-UP (No Measure)Row 500m, or AB 600m 2 RDS not for time 10 Elbows high & outside 10 Squat to stand 10 Marching bridge (each side) 10 banded good morning 10 progressive box jumps. 10 Ring rows 10...

CrossFit Nauset - CrossFitWGMView Public WhiteboardWarm-upWARM-UP (No Measure)500m row, 600m AB 10 elbows high and outside 8 snatch lands 2",4",6", sb x2 3 RDS NFT 5 rkbs 5 kbs 5 inchworms 10 knee raises (hold last one to failure) rest 1minMetconMetcon (Time)5 RDS for...

CrossFit Nauset - CrossFitWMView Public WhiteboardWarm-upWARM-UP (No Measure)500m ROW, 600m AB 2 RDS NFT 10 ring rows 2 inchworms 10 elbows high and outside 2 inchworms 10 banded good morning 2 inchworms 10 single leg hops (F-B, L-R)MetconMetcon (AMRAP - Rounds and...

CrossFit Nauset - CrossFitGView Public WhiteboardWarm-upWARM-UP (No Measure)500m Row, 600m AB Active warm up 2 RDS 10 bug to superman 10 mt climbers (ea leg) 10 v-ups 10 alt supermansMetconMetcon (Time)FOR TIME: 5 RDS 5 Burpee pull-ups 10 Box jumps 30/24 20...

CrossFit Nauset - CrossFitMGWView Public WhiteboardWarm-upWARM-UP (No Measure)500m Row/600m AB 2RDS NFT 10 elbows high & outside 10 RKBS 10 medball clean 10 cassock squat 10 goblet squatSKILL:XXX: Clean (DO NOT SCORE)Wk1: CleanWork 2.0 (EMOM10: @60% of 1RM...

CrossFit Nauset - CrossFitWGView Public WhiteboardWarm-upWARM-UP (No Measure)500m ROW, 600m AB 2 RDS NFT 10 thoracic high five 10 walkIng lunges 10 ring push-ups 10 arms over and back 10 wring out the towel 10 cossack squatsSTRENGTHBench Press (7x2@90%of 1RM)Same...

CrossFit Nauset - CrossFitTEAM/PARTNER WODView Public WhiteboardWarm-upWARM-UP (No Measure)Row 500m, AB 600m 2DS NFT 10 fire hydrant circles 10 squats (low - slow) :30 samson stretch 10 spiderman lunge 10 bug to superman 10 ring rowsMetconBert (Time)For time: 50...

CrossFit Nauset - CrossFitMView Public WhiteboardWarm-upWARM-UP (No Measure)500m row, 600m AB 2 RDS NFT 10 bent knee iron cross 10 marching glute bridge 10 rkbs 10 knee raises 5 inchwormsMetconA: 2k Row (Time)Max Effort 2k RowB: 3k Bike (Time)Max Effort 3000m on air...

CrossFit Nauset - CrossFitWGMView Public WhiteboardWarm-upWARM-UP (No Measure)500m Row 5 jumps Box jump progression 6 Medicine ball push-up 6 Cossack squat (each side) 6 Slow and low air squats (perfect form) 6 Mountain climbers (each leg) 12 Forward/back jumping...